Chapter 3 H263: 3/18/2013 The mental and physical response to the changes and challenges in our lives  Can be real or imagined: Stressor - event or condition that causes the body to adjust to a situation  Can be physical, social, or psychological Strain - wear and tear on the body and mind Coping - managing conditions to lessen the effects of excess stressHomeostasis – physiological and emotional limits at which the body functions efficiently and comfortably Distress- negative stress Can have negative effect on health Example: financial problems Eustress- positive stress Opportunity for personal growth and satisfaction Example: getting marriedThe process by which the body tries to adapt to stress The Fight-or-Flight Response  Sudden stressor  Sudden burst of energy (i.e., being chased by a dog)  Adrenal glands jump into action  Glands secrete adrenaline and other hormones into bloodstream  Causes increased heart rate, blood pressure, and blood flow to muscles  Sudden physiological changes allow for quick response to stressor; fight it or escape from it  Basic human survival mechanism Activation of sympathetic nervous system Secretion of chemicals in bloodstream Mobilizes behavior responseAutonomic Nervous System (ANS) – responsible for many function in the body that typically occur involuntarily Located in hypothalamus which is located in the brain Physiological Response to StressPhysiological Response to Stress SYMPATHETIC NERVOUS SYSTEM (SNS) PARASYMPATHETIC NERVOUS SYSTEM (PNS) Responsible for initiating the fight-or-flight response Designed to return the body to homeostasisThe stress response: Physiological Response to Stress Hypothalamus Nervous System Endocrine System Ailments related to chronic stress include the following:  Heart disease; diabetes; cancer; headaches; ulcers; low back pain; depression; the common cold; increases in rates of suicide, homicide, and domestic violence Stress and Impaired Immunity  Reduction in the ability of killer T cells to aid immune response  Individuals become more susceptible to illnesses.  Stress and the Mind  Perhaps the single greatest contributor to mental disability and emotional dysfunction in industrialized nations Environmental Stress  Based on physical surroundings  Noise  Natural disasters  Pollution  Stress and “-isms”  Racism, ageism, sexism, low socioeconomic status, or other “-isms”  Different viewpoints and backgrounds Internal Stressors  Appraisal  Self-Esteem and Self-Efficacy  Psychological hardiness Symptoms of stress overload  Sense of anxiety  Sleeping difficulties  Headaches or dizziness  Recurring colds or minor illnesses  Inability to concentrate Taking Mental Action  Assess your stressors  Recognize a stressor and evaluate it  Stress inoculation- consciously anticipating and preparing for specific stressors in advance  Change the way you think  Cognitive restructuring- become aware of the negative talk, then stop it, and finally replace negative with positive talk  Developing a Support Network  Consider the nature and extent of your friendships and support network Managing Emotional Responses  Examine your self-talk and your emotional responses to interactions with others.  Learn to Laugh, Be Joyful, and Cry  Smiling, laughing, singing, dancing and crying have positive physiological effects.  Fight the Anger Urge  The five main sources of anger are the following:  Threats to safety and well-being  Power  Perfectionism and pride  Self-sufficiency and autonomy  Self-esteem and status Taking Physical Action  Exercise—increases mood elevating hormones, energy levels  Relax—involve mind and body (taking a bath, listening to quiet music, practicing deep breathing, or stretching)  Eat right—avoid food substances that produce stress-like responses (caffeine, sugar)  Get enough sleep—refresh your vital energy, cope with multiple stressors more effectively, be more productive, and increase the immune response Managing Your Money  Consider Downshifting  Downshifting or voluntary simplicity—taking a step back and simplify your life  Determine your ultimate goal.  Make both short-term and long-term plans for simplifying your life.  Complete a financial inventory.  Plan for health care costs.  Select the right career for you.  Consider options for saving money. 4 Relaxation Techniques for Stress Management  Yoga  Qigong  Tai chi  Deep breathing  Mindfulness and mediation  Visualization  Progressive muscle relaxation  Massage therapy  Biofeedback  Hypnosis